What Is Dragon Fruit and Does It Have Health Benefits?
What is Dragon Fruit?
Dragon fruit is a food that grows on a climbing cactus called hylocereus, which you’ll find in tropical regions around the world. The plant’s name comes from the Greek word “hyle,” which means “woody,” and the Latin word “cereus,” which means “waxen.”
On the outside, the fruit has the appearance of a hot pink or yellow bulb with spike-like green leaves shooting up like flames around it. Cut it open, and you’ll find fleshy white stuff inside dotted with black seeds that are OK to eat.
This fruit comes in red- and yellow-skinned varieties. The cactus originally grew in southern Mexico and South and Central America. The French brought it to Southeast Asia in the early 19th century.
Central Americans call it “pitaya.” In Asia, it’s a “strawberry pear.” Today, you can buy dragon fruit throughout the U.S.
Dragon fruit is juicy with a slightly sweet taste that some describe as a cross between a kiwi, a pear, and a watermelon. The seeds have a nutty flavor.
How does it taste?
Dragon Fruit tastes like a mixture of kiwi and pear. The very first time you cut open this fruit, it may seem like an Oreo smoothie because of its white pulp and tiny black seeds. This tropical fruit has loads of health benefits and here is why you need to add this fruit to your everyday diet.
Dragon Fruit Nutrition
In one 6-ounce serving of dragon fruit cubes, you’ll get:
- Calories: 102
- Fat: 0 grams
- Protein: 2 grams
- Carbohydrates: 22 grams
- Fiber: 5 grams
- Sugars: 13 grams
You’ll also get these vitamins and minerals:
- Vitamin A: 100 international units (IU)
- Vitamin C: 4 milligrams
- Calcium: 31 milligrams
- Iron: 0.1 milligram
- Magnesium: 68 milligrams
Dragon Fruit Health Benefits
Dragon fruit has many potential health benefits, including:
1. Reduces Risk of Diabetes
This fruit contains high amounts of fibre that maintains blood sugar levels and avoids spikes among people suffering from diabetes. Regular consumption of this fruit can help balance blood sugar levels and prevent further medical consequences among diabetics.
2. Reduces Risks of Cancer
This fruit contains anti-cancer properties that can reduce the risks of colon cancer. Its high source of vitamin C plays an important role in boosting the immune system. Vitamin C is a powerful antioxidant that prevents you from contracting chronic diseases such as diabetes, Alzheimer’s Parkinson’s, cancer, etc.
3. Helps boost Immunity
This fruit contains high levels of vitamin C that boosts immunity and helps you stay healthy. More Vitamin C means that your body is capable of fighting deadly infections that you might be prone to. All you need to do is to consume 1 cup (200 grams) of this fruit every day and stay healthy.
4. Good for Digestion
This fruit has a rich source of oligosaccharides (a carbohydrate) that helps in the growth of good bacteria like flora, which aids in smooth digestion. It is packed with high fibre that also aids in digestive health, helps reduces the risk of cancer and cardiovascular diseases.
5. Good For Heart
Dragon fruit with red coloured pulp contains betalains (creates red colour inside the fruit) that reduces bad cholesterol (LDL cholesterol). The tiny dark black seeds inside the fruit are rich in omega-3 and omega-9 fatty acids that are good for the heart and reduce the risks of cardiovascular diseases.
6. Fights Ageing Skin
Faster ageing can be caused due to stress, pollution and other factors such as poor diet etc. However, it’s a rich source of antioxidants that can treat sunburn, dry skin and acne. Its content of vitamin C can aid in brighter skin. You can prepare dragon fruit juice and drink it once a day for radiant skin.
7. Good for Hair
Need thick, black and shiny hair? Try dragon fruit powder mixed with a glass of milk (250ml) once every day and this will do you good. The high source of nutrients found in this fruit extract powder reduces hair damage caused by artificial hair colouring and improves hair texture, thus, leaving it soft and shiny. All you need to do so is to consume this once a day and you will witness changes.
8. Healthy Bones
Good bone health can contribute to many factors such as avoiding injuries, joint pain and so forth. This superfruit contains 18% magnesium and aid in stronger bones and good bone health. All you need to do is drink one glass of dragon fruit smoothie every day.
9. Good For Eyes
This fruit contains beta-carotene (the pigment that gives the fruit its colour) prevents eye problems such as cataracts and macular degeneration. One cup (220 grams) of dragon fruit every day would do you good.
10. Good During Pregnancy
This fruit contains vitamin B, folate and iron that making it an ideal fruit for pregnant mothers. B vitamins and folate prevents birth defects and boosts energy during pregnancy. Its calcium content is responsible for the bone development of the fetus. Its content of magnesium helps fight postmenopausal complications in women.
Dragon Fruit Health Risks
Dragon fruit is generally safe to eat, although studies have reported isolated allergic reactions. Symptoms include swelling of the tongue, hives, and vomiting. This type of reaction seems to be very rare.
If you eat enough red dragon fruit, it might turn your pee pink or red. This symptom looks more alarming than it actually is. The same thing can happen if you eat a lot of beets. Your pee should turn back to its normal color once the fruit is out of your system.
How to Prepare Dragon Fruit
Before you buy dragon fruit, squeeze it gently. It should give a little bit without feeling too soft or mushy. Avoid fruit that has bruises or dry leaves — signs that it’s overripe. If it feels hard when you press on it, let it ripen on the counter for a few days before eating.
To prepare the fruit, cut it into quarters. Either peel away the skin or remove the flesh with a spoon, ice cream scoop, or melon baller. Don’t eat the skin.
How to Eat Dragon Fruit
You can eat dragon fruit in a few ways. Toss it into a fruit salad along with other tropical fruits like pineapple and mango. Cut it into a salsa. Churn it into ice cream. Squeeze it into juice or water. Use it as a topping for Greek yogurt. Or freeze it and blend it into a smoothie.
Dragon Fruit Recipes
Apart from the following recipes, dragon fruit can be used in several versatile ways. One of the benefits of dragon fruit is that it pairs great with ice creams. Whether you’re using it as an integral flavouring ingredient in homemade ice cream or as an added burst of taste to plain old vanilla ice cream. It can also be used as an edible decorative piece to your main course, due to its eye-grabbing shape and colour. When sliced, it can be dropped into a beverage of your choice. You can enjoy the health benefits of dragon fruit by adding it to several desserts like cakes, mousse and even just fresh slices with macarons.
Since this fruit is power-packed with nutrients, vitamins and minerals, here are some healthy recipes that you can prepare at home.
1. Dragon Fruit Shake
Making yourself a dragon fruit shake every breakfast can be the right choice to welcome a healthy lifestyle.
Ingredients:
- Banana cut in small pieces
- 1 full dragon fruit
- 1 glass of milk (250ml)
- 4 ½ glass of water
- 3 spoonfuls of sugar (Optional)
- 2 Cashews (Optional)
How to Prepare?
- Step 1: Put the sliced banana and dragon fruit into the blender.
- Step 2: Pour a glass of milk (250ml) into a blender and add 3 spoons of sugar. Blend till it turns smooth. (If it appears thick, add water or more milk).
- Step 3: Pour it in a glass and add crushed cashew to give its final touches.
2. Dragon Fruit Salad
A fruit bowl reduces risks of heart diseases, type 2 diabetes and manages weight. On the contrary, the dragon fruit bowl consists of a mixture of other healthy fruits such as strawberries, bananas, watermelons, pineapple and black grapes.
Ingredients:
- 2 dragon fruits neatly sliced
- ½ watermelon sliced into small pieces
- 1 banana cut in small pieces
- 1 cup of black grapes
How To Prepare?
- Step 1: Add sliced dragon fruit, bananas, watermelon and grapes to a bowl.
- Step 2: Sprinkle some salt and pepper mix (optional).
- Step 3: You could add a scoop of ice cream to give you a rich taste.
Can you put dragon fruit on your face?
You can make a facial mask and apply it to your face for 20 minutes. This will keep your skin nourished and glowing. All you need to do is to smash dragon fruit with some yoghurt and blend it till it becomes a paste. Gently apply it to your face and rinse it with some lukewarm water after 20 minutes.
How to Store Dragon Fruit
Store any leftover dragon fruit in a plastic bag in the fridge for up to 5 days. Or freeze it for up to 3 months.
Reference
- https://www.webmd.com/food-recipes/benefits-dragon-fruit#:~:text=Dragon%20fruit%20is%20high%20in,in%20and%20use%20the%20iron.
- https://pharmeasy.in/blog/10-health-benefits-and-recipes-of-dragon-fruit-pitaya/